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LJ1972’s Posts

LJ1972
on 6/19/13 6:09 pm

I have read it over and over. I am super excited (like - kid handing mean Joe Green a coca-cola excited) because the 2nd Saturday in June I am going to start training with my trainer for her marathon. I will be on my bike, but helping pace her. It will get some bike miles in for me, some speed work for her and I will be hanging with my "hero" and someone who can inspire me past the negativity.

She suggested I get and read the whole issue, said it was a great read for me.

                 COURAGE TO START, STRENGTH TO ENDURE, RESOLVE TO FINISH
                             HW 353 SW 317 Original GW 180  Current Wt 170
                               First 5k 59:18; 5k PR 32:23; 1st 10k 1:20:27; PR 1:08:36

Pensacola Double Bridge Run 15k- 1:47:34
Three Sprint Triathlons

LJ1972
on 6/18/13 6:04 pm

Topic: RE: Tuesday workouts

WOW ... what a great feeling that must be for both of you!

I had PT today and she gave me a copy of an article in Runner's World magazine about "Mental Muscle" and how to beat the mind games we play with ourselves when the going gets tough. She says I am way too hard on myself... no clue where she got THAT idea :)

3 stations, decreasing reps 10,9,8, etc

115lb dead lift

45lb kettle bell swing

25lb kettle bell each hand, walking lunges

Then 30 min Spin class

Tonight I did an easy 15 minutes on the elliptical

Pensacola Double Bridge Run 15k- 1:47:34
Three Sprint Triathlons

LJ1972
on 6/16/13 2:34 pm

Topic: RE: Weekend Training / Races

We did pier repeats in the sound... probably about 300yds; then 2 rounds of beach starts; then I jogged a very slow, excruciating mile. It is getting more and more difficult for me to face running, because I have not seen improvements, in fact things have apparently gone backwards. I tend to get really down on myself and be brutally hard on myself - so this is a hard pill to swallow.

Pensacola Double Bridge Run 15k- 1:47:34
Three Sprint Triathlons

LJ1972
on 6/16/13 2:33 pm

Topic: RE: Weekend Training / Races

WOW.... what an amazing route to have access to... just wow...

Pensacola Double Bridge Run 15k- 1:47:34
Three Sprint Triathlons

LJ1972
on 6/15/13 5:10 pm

Topic: RE: Weekend Training / Races

Another bad showing at a 5k. I could say it was exhaustion, and that would be partially true. And the heat index of 91* might have been part. The huge majority? I quit running. #discouraged

This afternoon I dug up a 6x8 flower bed for my parents, then swam just a little just to relax

Tomorrow morning is my first day of Triathlon group training - pier repeats in the sound and a mile run

Pensacola Double Bridge Run 15k- 1:47:34
Three Sprint Triathlons

LJ1972
on 6/15/13 5:07 pm

Topic: RE: Rock n Roll Va Beach

I am aiming for my first half in November, so no way I could do something sooner. I say go for it though... you'll be training in heat so you can be more prepared

Pensacola Double Bridge Run 15k- 1:47:34
Three Sprint Triathlons

LJ1972
on 6/14/13 5:09 pm

Topic: RE: Friday workouts

Spent yesterday playing / swimming / walking at the beach, taking the stairs to my 4th floor hotel room.. walking to dinner, etc

Today, after a walk on the beach, I went to a PT session; 4 rounds, 10 reps, TM to start each round

2min TM - trainer played with the speed from 5.7 - 7

hang clean and press / 55lbs

forward lunge w/ front rack 55lbs

15lb dumb bells pushup row

Pensacola Double Bridge Run 15k- 1:47:34
Three Sprint Triathlons

LJ1972
on 6/14/13 5:07 pm

Topic: RE: Wednesday workouts

I had PT session on Wednesday

Assisted pullups, decline pushups (hands on bars about 1ft off ground, feet on 18" box), jump squats

Originally supposed to be 4 sets of 12, trainer said she felt "bonus rounds" were in order, so did 6

Then went to the Gulf of Mexico and swam, played, walked into completely exhaustion :)

Pensacola Double Bridge Run 15k- 1:47:34
Three Sprint Triathlons

LJ1972
on 6/10/13 6:47 pm

Topic: RE: Weekend Workouts

85* on the beach for a 5k that I kind of blew. Better luck this coming Saturday.....

Pensacola Double Bridge Run 15k- 1:47:34
Three Sprint Triathlons

LJ1972
on 6/7/13 3:35 pm

Topic: RE: Friday workouts

I actully kind of planned to rest today, but ended up getting up and going to my 0600 Spinnerval class.

3 songs of spin, then Tabata mountain climbers, 3 spin, Tabata suicide jumps, 3 spin and Tabata plank jacks

blah... soo tired and sore, 5k tomorrow

Pensacola Double Bridge Run 15k- 1:47:34
Three Sprint Triathlons

LJ1972
on 6/6/13 5:40 pm

Topic: RE: Thursday Workouts

I had a blast today! and I am WORN. OUT.

I have been off work all week because of family in town and my older nephew graduating high school. I didn't get to train nearly the way I wanted to, but I made up for it today!

1100 - PT; 3 stations, 5 rounds, 10 reps

65lb good mornings

65lb bent over row

Assisted Dips (wow)

Sprints - 30 sec sprint, 10 sec rest, I think she had it on 8.0, but now that I think about it, I have no idea!

30 minute kickboxing class

30 minute Tabata class / circuit style - 20 sec work, 10 sec transtion, 4 rounds

battle ropes, box jumps, BOSU burpees, 24lb squat with overhead press, alternating side plank (last 2 rounds with leg lift), mountain climbers, free punch at standing bag, 50lb sumo squat

A quick trip to Academy for a swimsuit, goggles and new earbuds for my iPod, then back to the gym for a 45 minute zumba class.

Whooped. I am whooped. Sure wanted to swim , but if I do it won't be laps, my shoulders are done for!

Pensacola Double Bridge Run 15k- 1:47:34
Three Sprint Triathlons

LJ1972
on 6/6/13 5:33 pm

Topic: RE: coupon code for Full & Half Marathon registrations

Thanks for sharing... wish I could use it but I am "saving myself" for San Antonio RnR 1/2 in november

Pensacola Double Bridge Run 15k- 1:47:34
Three Sprint Triathlons

LJ1972
on 6/6/13 5:31 pm

Topic: RE: Wednesday workouts

45 minute Core Cycle class - Spin class with a 10 minute core workout to wrap it up

Pensacola Double Bridge Run 15k- 1:47:34
Three Sprint Triathlons

LJ1972
on 6/5/13 11:55 am

Topic: RE: Tuesday workouts

Trainer day -

4 stations, 7 reps, 7 rounds

back squats 100lbs (on Smith machine)

30lb curl bar thrusters

one leg squats (supposed to be pistol squats but my legs wouldn't do it)

jump pull ups

Then 30 minute Spin class

Pensacola Double Bridge Run 15k- 1:47:34
Three Sprint Triathlons

LJ1972
on 6/2/13 1:48 pm

Topic: RE: Weekend Workouts

Friday was my busy gym day - Spinnerval in the morning, then Tabata and Zumba in the afternoon

Saturday - I call it the "Luke Upper Body Plan' - my 8mth old great nephew is in town and I played with him All. Day. Long. We went swimming in the evening but no laps, all "strength" training lol (my shoulders and quads are so sore from carrying him / playing / etc)

Pensacola Double Bridge Run 15k- 1:47:34
Three Sprint Triathlons

LJ1972
on 6/2/13 1:46 pm

Topic: RE: Thursday workouts

PT -

Crazy 8's

8 reps, 8 rounds

55lb clean and press

push ups

jump lunges

Then 5, 1 minute sprints on TM

Kickboxing class

Pensacola Double Bridge Run 15k- 1:47:34
Three Sprint Triathlons

LJ1972
on 5/28/13 7:39 pm

Topic: RE: Tuesday workouts

PT - short but intense session

2 exercises, 10 reps, 5 rounds for time (fast as possible0

20lb dumb bell thrusters, squatting to 12" box (25lb dumb bells last set)

suicide jumps to 16" box jumps

Then did a walk / jog mile uphill on TM

Spin class

Planning a run tonight. We'll see ;)

Pensacola Double Bridge Run 15k- 1:47:34
Three Sprint Triathlons

LJ1972
on 5/25/13 4:47 pm

Topic: RE: Friday workouts/training

Spinnerval -
3-4 songs, circuit, 3 songs, circuit, 2 songs, circuit
Circuit - 1minute stations
box jumps, plank row (15lb), TRX pistol squats, BOSU (2 pushup, 4 spiderman, 6 crossunders)

Zumba

PT - 3 exercises, no setting bar down until round complete, 7 rounds
55lb clean (12 reps), 55lb press (9 reps), 55lb forward lunge (bar up, elbows parallel to floor - 6 reps)
did 1 round 55lb, 1 65, 2 60 and 3 back at 55 (arms were ok - hands were cramping horribly)
Then 10min on recumbent bike, level 7 over 70rpm

Pensacola Double Bridge Run 15k- 1:47:34
Three Sprint Triathlons

LJ1972
on 5/25/13 4:46 pm, edited 5/25/13 4:46 pm

Topic: RE: Weekend workouts/training/etc

first time in the pool (this year) - swam 226 yrds with a friend

Pensacola Double Bridge Run 15k- 1:47:34
Three Sprint Triathlons

LJ1972
on 5/20/13 7:57 pm

Topic: RE: Need recommendation for dumbbell workouts

I like these ladies

http://www.tinareale.com/strength-training/

http://blondeponytail.com/home-workouts/

Pensacola Double Bridge Run 15k- 1:47:34
Three Sprint Triathlons

LJ1972
on 5/20/13 3:34 pm, edited 5/20/13 3:35 pm

Topic: RE: Monday Training

I evidently got into some slightly tainted seafood yesterday and had the agony from Hades last night. But by golly I was at the gym this morning (I was able to hydrate ok)

Trainer -

TM .25 mile at 5.1, then .5 mile at 6.0

25lb one hand sumo squat high pull x10

pushup / leg lift x10

25lb one arm kettle bell swing x10

TM .5 at 6.3, repeat circuit

TM .5 at 6.0, finish at 6.3, then circuit

Then ABSolute Glutes class - Tabata - 6 rounds, 30 sec work, 10 rest

and get THIS

talking to my trainer about my 5th place finish of 14 in my age group. We were looking to see what time I would have needed for 3rd. Guess what? If I had placed 4th (less than a 32:44 vs my 33:07) I would have been bumped up to 3rd because our 1st place person in my age group won the overall~! DANG

Pensacola Double Bridge Run 15k- 1:47:34
Three Sprint Triathlons

LJ1972
on 5/18/13 6:07 pm

Topic: RE: Weekend workouts/training/etc

Did the 5k sponsored by my employer today... wow it was HOT. My trainer has been telling me air conditioned treadmill training is not going to cut it for the Florida heat and humidity - while I knew she was right, I didn't expect to feel like I was dying!

Official time 33:07, average pace 10:40, placed 5/14 in my age group!

Active rest day tomorrow - walk on my lunch break OUTSIDE, and then a long walk on the TM (sketchy area to walk after dark) or elliptical work.

My dad got their pool functional finally so I will be adding swimming to my workout routines.

Pensacola Double Bridge Run 15k- 1:47:34
Three Sprint Triathlons

LJ1972
on 5/17/13 4:59 pm

Topic: RE: Friday workouts/training

6am Killerval... I mean, Spinnerval... class - AMRAPS between spin songs

1215 - Tabata class

1pm - Zumba

also loaded /unloaded 400lbs animal feed

Pensacola Double Bridge Run 15k- 1:47:34
Three Sprint Triathlons

LJ1972
on 5/15/13 4:49 pm

Topic: RE: Tuesday workouts

Also did a slow mile on the TM and then later a little over a mile on the elliptical

Pensacola Double Bridge Run 15k- 1:47:34
Three Sprint Triathlons

LJ1972
on 5/14/13 1:56 pm

Topic: RE: Tuesday workouts

I usually have session with my trainer on Tuesdays, but she is booked up crazy working on our employer's 5k for Saturday and our Health Fairs next week.

So I did her 30min spin class and pushed myself a little further than ever before... good stuff!

Pensacola Double Bridge Run 15k- 1:47:34
Three Sprint Triathlons